Mon, 10/21:SPLIT SQUAD PRACTICE! ...If you didn't Tempo last Wednesday, then you're expected to be at the MCHS track for our 20-25 minute tempo this Monday, on the MCHS track starting at 7PM (under the lights!), so if you're going to the Tempo, don't show up for practice at 3:00! -Parents, Total workout time is 1 hr. OK to stick around or plan on picking-up your child at 7:50-8:00PM.

Katya rolling along the campus trail this past weekend; thanks to Pat, Sal, Katya and Greg, the trail is all trimmed up and we're ready for our host meet on Wednesday!

SAT, 10/26: IMPORTANT FUNDRAISING REMINDER FOR THIS SATURDAY! -Our MCHS XC team is in charge of 4 different water stations for the Healdsburg 1/2 Marathon this Saturday 10/26. -We'll need 4-5 parent drivers and a total of 32 (7-8 per station) volunteers from ~6:30 AM-11:30 AM to help out, but we need to nail-down commitments on Tuesday! -As we've done in the past, teams are encouraged to dress up in fun or scary Halloween costumes for each station :) and every volunteer gets a free T-shirt.

Healdsburg 1/2 Water Station Details: MCHS
will provide volunteers for 3 water stations and the Finish Line Hydration
Station. The locations as of right now for the 4 water stations are:

3) AS
7-Mile 11.6: Dry Creek Rd at east end of Ferrari-Carano Winery (7:30a-11:00a)

4) Finish
Line Water: Warm Springs Recreation Area (6:30a-11:30a)

OTHER STUFF:

...Still have some lost and found from Tahoe Camp and the 16 Hr Run-A-Thon on Greg's porch; see anything that looks like yours? -Also, the VanDenburg's are missing a green tent with their name from Tahoe Camp; please contact Paige or Jackie if you accidentally picked it up!

Sunday, October 13, 2013

WEDNESDAY, 10/9: Tri-meet vs. Casa and Windsor results with all 4 teams winning! ...Varsity teams win in unprecedented 6th runner tie-breaker; very exciting! LINK to story and photos from the PD running blog LINK to all the detailed results from the PD running blog

SATURDAY, 10/12: Clovis Invitational, Fresno results:

Frosh-Soph Girls WIN! Girls dominate by placing 1-2-3-5-14-25 in field of 140 runners with Carolina Avelar winning the race! Varsity Boys place 3rd in a very competitive field with all-time best team time of 1:21:21, All 7 runners hit PRs with Ryan Anderson running fastest time for any Redwood Empire runner on this day. GREAT JOB GUYS! Frosh-Soph Boys place great effort placing 4th with tight grouping; only 24 spots between #1-#6 in team scoring!Varsity Girls team 9th. -Shaz Breedlove fastest Redwood Empire runner on this day, running #6 All-time MCHS fastest time on the 5K Woodward Park course in 19:03!LINK to all the details on the PD blog

...OK, what's coming up for week #9? Only one competition, but lots of training! -No Saturday Invites for the rest of the season!

WEDNESDAY, 10/16: Dual Meet vs. Cardinal Newman on CN campus; dismiss from school at 2:00, bus and cars leaving MCHS 2:15. Note: Only 2 races on this day: 3:45 combined boys, then 4:15-4:30 combined girls. TBD: We may have a selective roster on this day run a PM 30 min. tempo on the MCHS campus starting 6:30 or 7PM.

REMINDER FOR WEEK OF 10/21: We are hosting the tri-meet on the MCHS Campus, so if you volunteered to help, be prepared to be there by 2:30-3:00. Contact Greg ASAP if your plans have changed or if you want to help out; I will publish assignments on my next blog post.

Important to take good care during these critical upcoming weeks as we prepare for the NBL championships and post-season for varsity teams. YOU NEED to get your 8 hrs. sleep per day, wash your hands at least 4 times/day, otherwise you're just sabotaging all of your hard work! -Just take good care of yourself!

...Good to do on your own! -Keeping in mind, this topic is controversial with many opinions and recent studies showing benefits can be minimal. Personally, for runners putting in 5-6 days a week/I believe in a good 10-15 minute ice bath once a week after a race, hard workout, over-distance run, or if you're experiencing sustained fatigue or "heavy legs"; I believe this activity can help to accelerate the healing process and assist in injuries or help make some of those little aches and pains go away! -As a bonus, it's good mental toughness training ;) -Remember, it takes your body over 24 hours to completely recover from a ~20 minute ice bath, so don't do this the night before a big race!

CLOVIS INVITE (10/12) ROSTER FINALLY FIRMED UP!

The last few spots for the Clovis Invite Frosh-Soph team were filled today with a race-off on our 2.7 mile MCHS campus course with Jeffrey Marin and Jeffrey Chen running our home campus course in a very fast times of 15:51 and 15:56. -All 4 runners went out in 5:30 for the first mile (dang!) Cooper Moore covered the 2.7 mile course in 16:01 with Blake Civello coming in at 16:25.